Happy New Year

Happy New Year, everyone.  May you all attain or even exceed your goals in life, and reach new heights in your health, fitness and happiness in 2016.

I'm getting back to running gradually and cautiously after some holiday travel and recovery from the injury that occurred last month.  During this break I spent a lot of time thinking and researching ways to take my running forward on a safer and surer footing.  As a result I'm making some modifications to my schedule.  First, I need to spread my mileage over more days - three days is not enough if I want to extend my endurance above the half marathon level.  Even half marathon is a big stretch for a three day schedule with two six milers and a third long run. I really need to keep that long run below 50 per cent of the weekly total mileage, and preferably much lower. For my body, especially, a long run of 16 miles with a weekly mileage of 28 doesn't seem to be sustainable.  I'm planning to start off - in fact I already started - with 6+6+10 schedule and I plan to add another day shortly with a three mile run. I will raise the mileage and long run gradually but not immediately over a mileage base spread out over three or more days other than the long run day itself.

In addition to the change to the run schedule, I am expanding my stretches and also adding more strength exercises.  The new stretches target hips, glutes and upper hamstring.  The strength exercises expand my upper body and core exercises and also include new ones targeting glutes and legs. The idea being  stronger core, glutes and legs will help avoid injuries and help me run better and stronger.

I have begun making the transition to the new stretches and exercises. Again, taking it gradually so that it - actually, the soreness from the exercises - won't interfere with running.  So far I did a six mile and a ten mile since resuming. The six was on Friday and I felt some soreness of the muscles, perhaps due to the break. I did the ten today and it was feeling much better.  I'm also using the foam roller which seemed to help after Wednesday's run. So, overall just planning to ease into running and hold the long run at a more sustainable level with the mileage spread out, and focusing on building more strength and flexibility of the core, hips, and lower body.

So that's how the new year is starting for me. This year is a big year for my marathon aspirations, and I think these changes are in the right direction.  If things don't seem to work for you, don't be afraid to make changes to set you on the right course.

Good luck with your running in 2016. Happy New Year, again.

If I can run, u can run